MG's Training Journal

[millenium girl]

My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike

[millenium girl]

My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike

[millenium girl]

30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
100 standing calves

PM
30 min recumbent bike

And now 3 days off!

[millenium girl]

AM
30 min recumbent bike
30 min treadmill

Upper body workout

Standing biceps curls -- 20, 15, 10
Concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps kickbacks -- 20, 15, 12
Dips --,20, 20, 20
Overhead extensions -- 20, 15, 12

Frontal raises -- 20, 15, 10
Lateral raises -- 20, 15, 12
Seated press -- 20, 15, 12
Shrugs -- 20, 15, 12

Chest press -- 20, 15, 12
Flyes -- 20, 15, 12
Pullovers -- 20, 15, 12

One arm rows -- 20, 15, 12

PM
Work
Foot patrol -- 10 kilometers

Something strange/scary happened in London. My left knee gave in. All of a sudden I couldn't walk but it happened only twice in 2 days

[millenium girl]

Cardio only day

30 min recumbent bike

Work
+ I walked back home after work instead of taking the bus - 15,7 kilometers

I might do another 30 min recumbent bike tonight.

[millenium girl]

AM
30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
Standing calves 100 reps

30 min walk

PM
30 min recumbent bike

[millenium girl]

AM

Upper body workout

Frontal raises 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses neutral grip 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
60 Push ups

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Biceps curls 20, 15, 12
concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
60 dips

Abs 250 reps

7.38 kilometers walk in the countryside.

PM
30 min recumbent bike

No weights until Monday. I will patrol tomorrow (I do the early shift) and might do some recumbent bike in the late afternoon to loosen up the legs.

[millenium girl]

Very impressive MG��

Thank you Alpha
AM
30 min on the recumbent bike

I went to work and did a total of 18 kilometers (patrol). Shin splints are back. Time to put that calf sleeve on.

PM
I just finished another 30 minutes on the bike.

Not sure what I'm gonna do this weekend. They say it's gonna rain. If not I might go for a walk in the countryside.

[millenium girl]

Before breakfast

60 min recumbent bike

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Seated press 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

Deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

PM
Work
I walked a total of 10,5 kms.

I'm super tired despite high doses of vit C.

[Roughrydr]

MG, all that is one workout? How long does it take? You must be lean and ripped with that amount of volume. My old ass would be in the hospital after all that. Yet, I think we are about the same age, or close. Very very impressive.

[millenium girl]

MG, all that is one workout? How long does it take? You must be lean and ripped with that amount of volume. My old ass would be in the hospital after all that. Yet, I think we are about the same age, or close. Very very impressive.

Thank you Roughrydr
I do everything back to back (no rest at all). The weight lifting part usually takes 40 minutes.
I used to be more ripped when I was 30 years younger to be honest. I do lots of cardio because the more calories I burn the better. I have a hate relationship with food (I'm a former anorexic). I wish I could sit down and rest like normal people but I can't



AM
Before breakfast
30 min recumbent bike
30 min stepper

Legs
100 squats
100 lunges
60 leg extensions
60 leg curls
60 standing calves

PM
7 kilometers walk

[millenium girl]

Cardio only day

5:30am
30 min recumbent bike

Work
8,5 kilometers

PM
30 min recumbent bike

[millenium girl]

Before breakfast
20 min recumbent bike

Upper body workout

One arm frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Floor presses neutral grip 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Floor presses close grip 15, 12, 10

Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing alternate biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

Post breakfast
8 kilometers walk

PM
30 min recumbent bike

[millenium girl]

Today was cardio only.

Before breakfast
30 min recumbent bike

Post breakfast
Work
Patrolling the hospital grounds -- 16,7 kilometers

[millenium girl]

Before breakfast
Warm up
20 min recumbent bike

Upper body workout

Biceps curls -- 15, 12, 10
Hammer curls-- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Overhead extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10
Dips -- 25, 25, 25, 25

Floor presses -- 15, 12, 10
Flyes -- 15, 12, 10
Pullovers -- 15, 12, 10
Push ups -- 20, 20, 20, 20

Deadlifts -- 15, 12, 10
One arm rows -- 15, 12, 10

Seated presses -- 15, 12, 10
One arm lateral raises -- 15, 12, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 20, 20

Cool down
10 min recumbent bike

PM
Work
Patrol -- 14 kilometers